A+ R A-

W.O.D.

WOD

You will have 15 Minutes at each Station

OHS Find your 3 Rep Max

Strict Press Find Your 5 Rep Max

Deadlift Max Find your 10 Rep Max

(* if you can not maintain proper back position then drop the bar at the top or even better lower the weight*)

Add Weights together for your final score

Rich Froning vs Graham Holmberg

Male OHS 276#

Female OHS 210#

SWOD

Pistols 10/10/10/10/10

Between Each Set 20 Anchored Sit ups

WOD

5 Toes To Bar

10 KB Swings (70/53#)

5 Burpees

10 Min AMRAP

I think the Title of this Video is Wrong

Thanksgiving Schedule at CFMG:
Wednesday Nov. 23 No = 7pm class
Thursday Nov. 24 = No classes
Nov. 25 = Noon, 4pm and 5pm only.

WOD

7 Power Snatches (95#/65#)

21 Double Unders

7 Rnds

Rest Exactly 4 Min on your own

7 Back Squats (95#/65#)

21 Push Ups

3 Rnds

Score = Total Time

 

No time to cook? No time to clean? Check out Paleo Princess Preparations.

Seafood Trifecta

CrossFit DelMar Throw Down

Speed Under the Bar

Thanksgiving Schedule at CFMG:
Wednesday Nov. 23 = No 7pm class
Thursday Nov. 24 = No classes
Friday Nov. 25 = Noon, 4pm and 5pm only

S WOD

Hang Clean 3/3/2/2/1/1

Between each set 20-30 sec Side Plank Hold on each side

WOD

800 M Run

Max Sit ups in Two Min

800 M Run

Score = Total Time and amount of Sit ups


Congrats to Tami, Betsy, and Matt for completing the Fearless Tri last weekend!

We now have a Ladies Only Class taught by Coach Betsy.  We are starting this Tomorrow! It will happen every Monday and Wednesday at 9:45 AM.  It's free for anyone during the Month of November, and always free for current members!

 

2 Day Olympic Weightlifting Clinic w/ Coach Jesse Malcomb

Hang Cleans

Health Equation

Happy Halloween WOD Killers

SWOD

Back Squat 5/4/3/2/1/1

WOD

In 1 Min

5 Burpees

Max Thrusters (115#/85#)

Rest 1 Min

6 Rounds Score = Total Thrusters

 

Congratulations to Alison B and Greg B who now have a beautiful baby girl- Ella

Whole 30 Memoir

Thrusters

Thrusters and Muscle Ups

Open Gym from 10am-1pm

Come on in and make-up a WOD you missed from earlier this week or work on your weakest movement.

Drop-ins welcome, only $5


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WOD:

"Grace" in support of Barbells for Boobs

30 Clean and Jerks (135#/95#)

-For time-


It's not too late to register. Support a great cause and get a t-shirt! Click HERE.


FREE Beginner WOD at 10am

-AMRAP (As Many Rounds As Possible) in 12 min-

5 Burpees

10 Kettlebell Swings

200m run


Attention Ladies of CFMG, Do you have a friend who may be a little intimidated by CrossFit, or a friend who is a stay-at-home mom? Starting next month we are launching our Women Only Class! This class will run Monday and Wednesday from 9:45am-10:45am and will be taught by one of our amazing female coaches. For the month of November we are offering this for FREE! Be sure to share this with someone you know who might be interested.

Feeling a little Banged up? Be sure to meet with Shedara for your next massage therapy appointment. More info. HERE.

There will be no regular 6pm class today. We will be hosting a "Guys Night" and all the males of CFMG are welcome to attend. More info HERE. We will be doing a partner WOD, so be sure to pick a partner.


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SWOD: Overhead squat 5/5/5/5/5


WOD:

-3 Rounds for time-

8 Squat Snatches (135#/95#)

50 Double unders (sub. = 120 single skips)


Guidelines for Dealing with Fat CrossFitters

Surviving Halloween

Page 140 of 165

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